1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

Single Arm DB Push Press x 10 (5 each arm)

Single Arm DB Rows x 10 (5 each arm)

Lateral Hops over DB x 10

3) Skillz: Handstand Push-ups

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Sets 1-2: Barbell Push Press x 6 (Sport: Barbell Strict Press)

Sets 3-4: Barbell Push Press x 4 (Sport: Barbell Strict Press)

Sets 5-6: Barbell Push Press x 2 (Sport: Barbell Strict Press)

*work to heaviest set of 2 you can, use formula below to calculate estimated max and then divide that by your body weight to see where you are…75% of your body weight on push press means you should have the strength to do a kipping handstand push-up, 80% of your body weight on push press means you should have the strength to do a kipping deficit (4/2”) handstand push-up, 75% of your body weight on strict press means you should have the strength to do a strict handstand push-up, 80% of your body weight on strict press means you should have the strength to do a strict deficit (4/2”) handstand push-up

Formula for estimated max:

Weight used x Reps completed = A

A x 0.0333 = B

B + Weight used = Estimated Max

Example if you did 125 for 2 reps on push press and you weigh 185

125 x 2 = 250

250 x 0.0333 = 8.325

8.325 + 125 = 133.325 is your estimated max

133.325/185 = 72.07% (you are very close to reaching the strength for a kipping handstand push-up)

4) MetCon:

Every 4 Minutes for 16 minutes (4 sets):

400m Run (should take no more than 2:15, scale accordingly)

Max Russian KB Swings until the 3 minute mark @Fitness: 35/26, Performance: 53/35, Sport: 70/53

*leaves 1 minute rest

*solid pace on the run, looking to have around 1 minute each set for swings, focus on BIG sets